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Monday, November 4, 2013

WOD 131104

Brand new month brand new cycle of well thought out training begins today. We have 18 new members coming into the regular classes so make sure you introduce yourselves to a new face or 18! November On Ramp is also beginning today as well, if you want to attend but are planning on going to the Packer game please contact us and we will get your first day made up ASAP. Also, if any of you want to join and haven’t contacted us as usual you are still welcome to just show up.
Happy Monday and now let’s get to work.

1.) 10 sets to find your 1RM HBBS. 20 min. Example rep scheme with a current PR of 355: 10×135, 8×155, 6×185, 6×225, 4×275, 4×305, 2×315, 2×335, 1×345, 1×36
2.) WOD
25 cal. Row
21 Deadlift 135/95l
21 Front Rack Lunge 135/95l
15 Deadlift 135/95l
15 Front Rack Lunge 135/9
9 Deadlift 135/95l
9 Front Rack Lunge 135/95l
25 cal. Ro
Extra credit
Snatch first, Clean & Jerk secon
5 sets of this complex each: First pull(directly above knee at hang position),floor(touch and go), first pull, floor, second pull(triple extension), floor, Snatch/Clean & Jer
3 x 15 Weighted GH raise

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7:9:53 rx
205# hbbs pr
7
0
Kimberly Nault, Steve Schaefer, Jamie Kemen, Brooke Allen, Anna Schumacher, Lindsey Koehler and Michelle Johnson
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Alex Peterson
9:6:06 Rx'd
325#, 340#F and lotsa MU practice
13
0
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Alyssa DeNoble
12:05
170# pr
8
0
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Amy Van Stippen
9:10:46 75#
11
0
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Anna Schumacher
7:8:38 rx
260# hbbs pr and worked up to 115# for snatch an 145# for clean and jerk for the extra credit. Wish I could stay at the gym all day :(
14
0
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Antonia Shanle
9:57
SO happy to be back after 2 long months!! Sore af.
4
0
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Ashley Peterson
11:7:20 (105#)
300# HBBS finally! This is a long time coming for me, and about a six-year goal!
19
10
Woot woot!
Kacie Griffin
Awesome!
Tina Schmidt
Congrats! What an accomplishment!
Jamie Kemen
Way to go!
Christian Stueber
Amazing! Congrats!
Natasha Shanle
Booyaaaa!
Brooke Allen
Great job! Congrats :)
Anna Schumacher
Congrats!!!
Lindsey Koehler
That's awesome! Whoop whoop!
Alyssa DeNoble
Congrats!!! WOW!
Michelle Johnson
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Ben Hansen
9:6:47 115#
300# HBBS - PR
15
1
Nice PR!!!!
Che Ater
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Brooke Allen
7:12:31RX
170#HBBSx2F
19
0
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Cassie Christianson
12:3:35 level 3
LURONG WOD 10- 34 sec. better
6
0
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Cellie Apineru
7:9:58 Rx
185# HBBS PR
10
0
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Charlie Spry
10:9:16 115#
HBBS 290 PR
12
2
Nice PR!!!!
Che Ater
Nice work today
Ben Hansen
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Christian Stueber
29:175# PR HBBS, 12:20 WOD @ 65#
6
0
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Erin Buntin
11:9:25 ish RX
220# HBBS (PR)
23
5
Ray awesome pr!
Jamie Kemen
got it!
Tina Schmidt
Awesome!!!
Alyssa DeNoble
Awesome PR!
Jessica Broekman
Nice!
Mark Davis
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Ethan Ryan
29:235# (PR) HBBS / 10:35 (#105)
10
0
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Garrett Lowney
16:8:45 Rx+ (155#s)
My legs were toast from Bringing Sally Up and 1RM HBBS:(
19
1
I still feel bad you were almost crushed under my watch :D
Ethan Ryan
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Grace Adler
7:12:54rx
Worked up to 195# HBBS.
13
0
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Grant Soletski
9:06
No PR hit 335 failed 345 snatched with Shanle and Shane after
10
0
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Jamie Kemen
6:12:03
95 for first set of DL then 85# for the rest. 180f. Not even my pr. :( Bad day for HBBS.
16
0
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Jenae Weyer
9:4?
Mod wod-step ups instead of lunges. 65#Did not finish my hbbs.
12
0
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Jennie Campshure
9:11:54 85#
fail 2X 180# HBBS
5
0
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Jessica Broekman
11:12:45 65lbs
140lb HBBS
13
0
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Jessica Herrera
13:#190 Hbbs PR
12:42 with #55
18
0
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Justin Peterson
7:7:51 Rx
385# HBBS PR
17
3
Everyone is hitting PRs today! NICE WORK!
Che Ater
nice!!!
Nick Burgraff
Allergic to that iron!
Lindsey Koehler
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Kacie Griffin
7:8:47 rx
215 HBBS; 225 failed 2x
16
0
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Kayla Duchateau
8:36
185#hbbs
12
0
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Kimberly Nault
9:10:08 Rx
200# HBBS PR (+15)
22
0
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Laura Schmidt
10:18
55#, slowly but surely getting back into it
10
0
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Leah Bergstrom
15:12 something rx
250 pr
10
2
Awesome PR!
Tina Schmidt
Wow!!
Jamie Kemen
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Lindsey Koehler
11:10:59 (75#)
190# HBBS (5# PR). All of this was tough after the team WOD last night.
11
0
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Lisa Albanese
8:9:23 55#
7
0
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Marcie Kyllonen
8:9:56 85#
11
0
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Mark Davis
20:9:51 65# HBBS 190 PR
19
1
So many PRs this AM!!!
Che Ater
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McKenna Garvey
28:Maxed at 145. 11:38 for WOD.
Should've been more aggressive with the squat weight.
0
0
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Michelle Johnson
48:10:56, 95# - knee didn't touch every time though
175# HBBS - PR
13
0
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Natasha Shanle
9:11:28 Rx
220# HBBS 5# PR - 95# snatch work. Thanks Shane & Grant.
12
0
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Nick Burgraff
8:12:03 Rx
270# HBBS (PR)
9
0
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Rachael Frye
9:16:20 55#
8
1
Way to push through to the end!
Laura Schmidt
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RaLinda Lamberies
23:50
Easy 2.5 mi run
9
0
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Rebecca Smith
9:11:22 55#
Only 130 for HBBS...achy back
9
1
Good job! Nice booty:)
Brooke Allen
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Robin Mueller
10:10:23, 75#
205# HBBS (5#PR), 215# fail
13
0
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Ryan Froelich
11:10:22 (115)
215 HBBS (no PR today)
13
0
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Shane Hanson
7:7:35 Rx
11
1
Thanks for making me stick around. EC buddies!!
Natasha Shanle
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Shannon Rybak
17:LuRong #9 L1 fail
100 kbs, 62 burpee185# HBBS (PR)
10
1
Nice bs!
Jamie Kemen
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Steve Broekman
10:31
(F)385# HBBS
12
0
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Theresa Rosenquist
18:WOD: 11:54 (rx'd)
HBBS: #185 EC: 3x15 GHD b.ext & situps
11
0
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Tina Schmidt
8:8:57 Rx
205# HBBS--not there today
22
1
Stupid Sally!
Kayla Duchateau
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Tom Schmidt
7:7:01 Rx
305 HBBS
11
0
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Tony Aitkin
7:9:35 Rx
385 HBBS - it all hurt today. Not even close to PR.
13
0
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Tyler Shaw
9:34
275 HBBS
3
0
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Valentina Nikolaides
13:57
100# PR HBBS...doing WOD 1st sucks!!
6
0
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Zach Nasto
8:8:44 Rx
Failed 330 PR on last set, should have planned a lil better..could have gotten it
9
0
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